Biggest Loser - Thursday 6:15 and 7:30pm classes are canceled this week. You're all invited to come watch the premier of The Biggest Loser. One of our very own, Toma Dobrosavljevic, will be on the show. Come by to support him being on the show and working his ass off. Bring a small side dish or appetizer if you'd like. Bring a lawn chair as well.

Strength/Skill

Back Squat 7RM

WOD

A: 3 rounds of: 
AMRAP 3:00

3 Power Cleans
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

B: 5 rounds of:   
AMRAP 3:00

3 Power Cleans 135#/95#
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

Biggest Loser - Thursday 6:15 and 7:30pm classes are canceled this week. You're all invited to come watch the premier of The Biggest Loser. One of our very own, Toma Dobrosavljevic, will be on the show. Come by to support him being on the show and working his ass off.

Strength/Skill

Front Squats 10x3 (same weight across)

WOD

A: 3 Rounds for Time

50 Single Unders

20 Air Squats

15 Calorie Row

B: 3 Rounds for Time

75 Double Unders

50 Air Squats

25 Calorie Row

*Compare to 6/23/2014

Strength/Skill
Front Squat 5x7 (use same weight across)

WOD
A: 3 Rounds for Time:
5 Deadlifts
15 Air Squats
10 DB Shoulder Pres

B: 5 Rounds for Time:
5 Deadlifts 275#/185#
25 Air Squats
5 Hand Stand Push Ups

HAPPY FRIDAY!!

RSVP - please RSVP for your sessions. We will start asking people to attend later sessions if we get overbooked. 

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation or just let me know you'll be coming.

WOD 
A:For Time: 
400M Run
25 Ring Rows
50 Push ups
75 Air Squats
400M Run

B: "Half Murph" For Time: 
800M Run
50 Pull-ups
100 Push ups
150 Air Squats
800M Run

Katie working on her overhead squat.

FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.


Strength/Skill
Tire Flips
3-3-3-3-3

WOD

A: 3 Rounds for Time: 
20 Air Squats
15 Ring Rows
10 Push Press

B: 3 Rounds for Time: 
40 Air Squats
30 Pull-ups
20 Push Press 95#/65#

This is Estella from the morning sessions on her back squats. This lady surprises me every day with her gains and improvements. She wouldn't let me give up her exact age, she's in her 50's. This shows that anyone can do CrossFit in one form or another.

Friday 01/11/2013

Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session tomorrow Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.

The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.

Strength/Skill
Bench Press 5-5-5-3-3-3


WOD
A: 3 Rounds for Time
3 Power Cleans
6 Air Squats
9 Hand Release Push-ups


B: 3 Rounds for Time
3 Power Cleans 155#/105#
6 Air Squats
9 Hand Release Push-ups

Wednesday 10/03/2012

NOTES:

There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music


Strength/Skill
Hang Power Clean 3-3-3-1-1-1

WOD A or B trainer will determine:

A: 3 Rounds for time of:
15 Air Squats
10 Ring Rows
6 Kettlebell Push Press (3 each arm)

B: 3 Rounds for time of:
30 Air Squats
20 Pull Ups
10 Kettlebell Push Press 55#/35# (each arm) 

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